Tiyi wobiriwira ndi chimodzi mwa zakumwa zabwino kwambiri padziko lapansi: Ndiwodzaza ndi flavonoids zomwe zingathandize kuchepetsa kutupa, zimathandizira kuchepetsa mafuta m'thupi komanso kuchepetsa mwayi wa matenda a mtima kapena sitiroko, Harvard Medical School imatiuza-zinthu zonse zofunika kuti tithane ndi zotsatira zake. za ndodo ya tchizi yamasiku akale ndi theka la manja a zofufumitsa zomwe nthawi zina mumazitcha nkhomaliro. Koma kodi izi zikutanthauza kuti mutha kumwa tiyi wobiriwira musanagone ndikupeza phindu lake lonse? Yankho lalifupi: Ayi. Chabwino, osati ngati mukufuna kugona bwino.
Dikirani, chifukwa chiyani sindingathe kumwa tiyi wobiriwira musanagone?
Ngakhale kuti mu kapu imodzi ya khofi muli kafeini wochulukira katatu kuposa kapu ya tiyi wobiriwira (95 milligrams kufika pafupifupi 30), izi sizimapangitsa tiyi wobiriwira kukhala chakumwa chogona. M'malo mwake, ndichinthu chomwe muyenera kupewa kumwa madzulo momwemonso simungakhale ndi kapu ya khofi wa khofi ola limodzi kapena awiri musanagone.
Tiyi wobiriwira asanagone sangakhale lingaliro labwino chifukwa ali ndi caffeine mmenemo, akutero katswiri wa zakudya Sarah Adler , wolemba wa Kudya Kwenikweni . Kuchuluka kulikonse kumayambitsa ma adrenals ndi mahomoni anu kukhala odzutsidwa kwambiri. Kapu imodzi kapena ziwiri m'mbuyomu masana kapena masana zingakhale bwino.
Mwina ndimasewera bwino ndikudumphatu tiyi wobiriwira?
Dikirani, ayi! Tiyi wobiriwira ndi bwino kumwa kamodzi kapena kawiri pa tsiku. Mungafune kuganizira zodziletsa ku makapu awiri ngati muli ndi mbiri ya miyala ya impso, komabe, chifukwa tiyi wobiriwira ndi wakuda ali ndi oxalates ambiri omwe angapangitse kupanga zambiri, malinga ndi National Institutes of Health . Kumbukirani, komabe, izi sizodziwika kwambiri (phew!), makamaka kwa ife omwe sitingathe kudwala miyala ya impso.
Tiyi wobiriwira mwachilengedwe amakhala ndi ma polyphenols, omwe amalimbana ndi khansa , ndipo zitha kukuthandizani kuti muchepetse thupi chifukwa chake kuwotcha mafuta ndi kulimbikitsa metabolism luso. Tiyi wobiriwira akhoza thandizani chitetezo kuchokera ku Alzheimer's, dementia ndi Parkinson's (matenda omwe alumikizidwa mwachindunji ndi ma neuron owonongeka muubongo) kudzera pa catechin, gulu lomwe limapangitsa kuti ma neuron muubongo asawonongeke chifukwa cha ngozi kapena kuvulala kwamutu ndi kuwonongeka kwachilengedwe pakapita nthawi. Makatekini amenewo amathanso kupha mabakiteriya omwe ali mkamwa mwanu omwe amayambitsa fungo loyipa ndikuthana ndi ma virus wamba ngati chimfine (koma ichi sichinthu chowiringula kuti mulumphe chimfine chanu!).
Tiyi wobiriwira alinso ndi ma antioxidants ambiri, Adler akuti. Iwo amathandiza dongosolo lanu mwachibadwa detox, kuchepetsa ukalamba ndi kuchepetsa kutupa-zomwe zingathe kuchiza kuvulala ndi kupsinjika kwa thupi.
Ndi nthawi yanji yomwe ndingamwe tiyi wobiriwira kuti ndisawononge nthawi yanga yogona?
Tiyi wobiriwira wodzaza ndi amino acid L-theanine , mankhwala amphamvu odana ndi nkhawa komanso dopamine-boosting (ganizani zomveka bwino), akutero Meg Riley, mphunzitsi wovomerezeka wa sayansi ya kugona. Ameris kugona . Chifukwa chake zitha kutithandiza kuziziritsa m'mamawa (monga momwe ana anu amathera mphindi 30 akulimbana ndi kuyesetsa kwanu kuvala malaya awo ndikumafika mochedwa kuntchito).
Theanine mu tiyi wobiriwira amachepetsa mahomoni okhudzana ndi kupsinjika monga cortisol, Riley akuti. Zimathandizanso kupumula zochitika za neuron muubongo, ndipo umboni ukuwonetsa kuti kumwa tiyi wobiriwira masana kumatha kusintha kugona kwanu usiku womwewo. Riley akuwonjezera, komabe, kuti caffeine mu tiyi wobiriwira akhoza kukusungani, choncho ndikofunika kuti musiye kumwa osachepera maola awiri musanagwire udzu.
Ngati mulibe caffeine, bwanji sindingathe kumwa tiyi wobiriwira usiku?
Ndizowona kuti tiyi wobiriwira alibe caffeine wokwanira kuti akupatseni jitters monga ena omwe amamwa khofi, koma sizikutanthauza kuti alibe caffeine wokwanira kuti mukhale maso usiku. Kumwa pang'ono m'mawa kumatha kukupatsani mphamvu komanso ngakhale dzutsa ubongo wako zokwanira kuti mugwire bwino ntchito ndikugwira ntchito zomwe zimafuna kulingalira kwambiri kuposa kumanga nsapato zanu, koma zonsezi zimagwirizananso ndi mlingo wakuthwa kwambiri womwe sungakhale wotseka maso.
Kafeini mu tiyi wobiriwira amatha kulimbikitsa mafunde athu a muubongo wa alpha, omwe amakhudzana ndi kukhala tcheru koma bata m'thupi-zosiyana kwambiri ndi kugwedezeka komwe kudachitika mutamwa khofi, Adler akuti. Amatchula izi pakati pa kukhala tcheru ndi bata padziko lonse lapansi, koma akuti ndibwino kuti musangalale pamene mukuphatikiza maimelo anu am'mawa osati mukamagona.
Bwanji ngati ndisintha kukhala tiyi wobiriwira wa decaf?
Tiyi wobiriwira wa Decaffeinated ali ndi 2 milligrams ya caffeine mkati mwake-mwachiwonekere osati pafupifupi mokwanira kuti akhudze kugona kwanu-kotero ndizowona kuti, pamapepala, izi zikuwoneka ngati zopanda pake. Vuto pano, komabe, ndilakuti kuti tiyi achotsedwe kafeini wachilengedwe, amayenera kudutsa njira yomwe imapangitsa kuti akhale. kukonzedwa ndipo, kwenikweni, kusakhala ndi thanzi labwino.
Kusankha tiyi wobiriwira wa decaf sikungakupatseni zabwino zambiri zathanzi monga tiyi wobiriwira nthawi zonse chifukwa decaffeinating imachotsa ma antioxidants amphamvu a tiyi, Riley akuti. Darn.
Popeza decaf samangofanana ndi mlongo wake wachibadwidwe, ndi bwino kumamatira ku tiyi wobiriwira wanthawi zonse ndikumuthira m'mawa ndi madzulo. Ndipo ndiye tiyi.
Zogwirizana: Momwe Mungapangire Madzi a Ndimu (Chifukwa Mungakhale Mukuchita Molakwika)
